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S.F.W's Joker Style
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01-20-2009, 04:41 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by Pitysister
how did the squats feel?
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Honestly, they felt better than last time, didnt have that feeling of having my scalp being ripped from the top pf my head.
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01-20-2009, 05:34 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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haha..that's good.
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01-21-2009, 02:49 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day (quick)
Chest
Bench Press
2 x 12,12 x 225
1 x 10 x 245
1 x 8 x 265
1 x 6 x 275
1 x 6 x 285
1 x 7 x 245
1 x 9 x 225
Decline Hammer
1 x 15 x 275
4 x 12-14 x 295
2 x 12 x 275
No Tri's
I couldnt get up to go to the gym before work, so I took a lunch break and a 15 min break (45min total) and stopped at a gym. The next time you hear someone say " man, I would work out, but I don't have time" tell them they are full of it!!! I blew out this work out in about 38-39 min. Rest were minimal...it turned out to be a really good training session..good change of pace.
__________________
S.F.W's Joker Style
Not Based on D.C.
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01-22-2009, 09:11 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Back
T-Bar Rows
1 x 10 x 180
3 x 9-10 x 190
Hammer iso high pull???
1 x 13 x 275
4 x 8-10 x 360
Wide grip pulldown
4 x 9-10 x 240
Bi's
Seated D.B. Curls
4 x 7-9 x 55's
Pully Curls
worked down the stack about 5 sets
Ab Stuff
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01-23-2009, 09:13 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Shoulders
Smith Press
1 x 10 x 180
3 x 8 x 230
1 x 7 x 180
Hammer Shoulder Press
2 x 7-8 x 270
2 x 7-8 x 250
Upright Pully rows
4 x 10-13 x 120-160
Traps
Smith Shrugs
5 x 8-10 x 450
D.B. Shrugs
4 x 12-15 x 105-120's
Ab Stuff
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01-24-2009, 12:10 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Quads
Hack Squat
180 x 10
230 x 10
320 x 10
360 x 8
Leg Press
500 x 18,19,11,18
Leg Extensions
190 x 12,14,14,12,14
Hams
Seated Leg Curls
165 x 15,12,13,9
160 x 11,10
Calfs
Seated calf extention (plate loaded)
210 x 17,16,13,11
Calf extention machine
300 x 12,14,13
Ab Stuff
Cardio Treadmill 20 min
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01-25-2009, 09:57 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Chest
Bench Press
225 x 16,13
245 x 8
265 x 7
Smith Incline B.P.
180 x 12
200 x 11,9,13
Decline Hammer
275 x 18,15,14,14
Wide Grip Machine Flys
180 x 15
200x 17,17,13
Tri's
C.G.B.P.
145 x 13,11,10,9
Rope Pulldowns
180 x 16,16,15,16
Tri Extension Mach
95 x 15
110 x 15,14,16
Ab Stuff
Treadmill 25 min
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01-26-2009, 09:57 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Back
T-Bar Rows
180 x 8,9,9,8
Hammer High Rows
360 x 8,8,9,10
Low Pully Rows
255 x 14,13,12,12
Wide Grip Pulldowns
225 x 11,10,11,10
Bi's
Machine Curls
115 x 12
125 x 11,10,10
Seated D.B. Curls
50's x 10,8,8
D.B. Preacher Curls (slow)
35 x 9,9,9
32.5 x 9
Ab Stuff
Treadmill 30 min
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01-27-2009, 10:18 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Shoulders
Hammer Press
270 x 11,10,9,8,7
Upright pully rows
140 x 13
160 x 10,12,13
D.B. Side Laterals
40's x 13,11,11,11
Traps
Smith Shrugs
450 x 10,10
500 x 9,8
D.B. Shrugs
105's x 13
110's x11
115's x 12
120's x 11
Treadmill 33min
Ab stuff
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01-29-2009, 09:39 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Chest
Bench Press
245 x 13
265 x 10
275 x 8,6
245 x 9
Hammer Decline
295 x16,16,15,14
Wide Grip Machine Flys
220 x15,15,17,14
Incline Bench Press (sorta beat by now)
185 x12,9,9,8
Tri's
C.G.B.P.
155 x 14,11,13,12,9
RopePulldowns
190 x18
200 x16,14,12
Treadmill 35 min.
Ab Stuff
Treadmill is done on an incline from 6-10% (add more incline later) and at a speed of 3.7-4.0mph. Once 35-40 min gets to easy, I'll probably add a second cardio session.
Also started my extreme fascia stretches. I did D.C. Training for a bit, so I'm incorporating the extreme stretches into my program
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